Bench is all there is

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Re: Setbacks and opportunities collide

Postby baldy » Sun Jan 08, 2012 6:32 pm

Konstantin wrote:Thurs - Gym induction.
Decided to have a look at a powerlifting gym. Got some instruction, learned to squat and deadlift. Squatted 70kg.

The instructor wanted to see me lift a difficult weight so we went up to 120kg which was clean, then 130kg which I got up with a dodgy grip. Enjoyed it, it seems a quiet gym but the other users and trainer seem good, cheap. At a school so limited hours, but a plus is that it was designed by Michaela Breeze, multiple gold medal winner.

Feeling ready to have a run at powerlifting!

Solid first lifts, 300kg total easily in the bag after a few session. What is the deal with the gym, is it proper powerlifting gym and will you get coached or train in with people?
"A wise man once said, "It's easier to buy smaller clothes, than to put on 5kg." ... Buzz
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Re: Setbacks and opportunities collide

Postby thestoatyone » Sun Jan 08, 2012 7:40 pm

Okay! Bring it on...
Vincit omnia pertinax virtus

My Log

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Re: Setbacks and opportunities collide

Postby Konstantin » Sun Jan 08, 2012 9:39 pm

baldy wrote:Solid first lifts, 300kg total easily in the bag after a few session. What is the deal with the gym, is it proper powerlifting gym and will you get coached or train in with people?


I wan ted to get into the top 100 on the table here...which means getting to 300 so I suppose that's 2 targets in 1. It has to happen, my squat is currently less than my bench so I reckon there's loads of potential. I've been thinking about the whole process a lot and am really excited.

The gym? Well, it's small and seems well equipped for powerlifting/olympic lifting. Reinforced floor with part of it sprung, loads of weights, most of them bumper (it's so cool to drop a large deadlift and not worry about it landing!). The instructor spend a lot of time with me and seems to be always there, although it won't always be 1-2-1. There were a few people training, I get the impression there's a fair bit of mutual support, one helped with me (spotting and stuff). So far it seems ideal.

thestoatyone wrote:Okay! Bring it on...


:D It's where it all begins.
You can see my training log if you're really bored: [url]www.veganfitness.net/viewtopic.php?f=8&t=16086&start=360[/url]
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Re: Starting lifts

Postby Konstantin » Mon Feb 20, 2012 4:56 pm

Six weeks since my last post. I need to change my habits.

So, starting to lift. Enjoying it and adapting to the odd practice of a proper squat - my technique needs work, and it doesn't help that I'm Mr Inflexible. I started working on squats and deads, and felt good with my press. Meanwhile my back started getting stiffer and I dealt with it in the good old way of ignoring it. Sleep got less comfortable and more impractical, until it got to that point.

The osteopath is a lifter himself and identified that I had a wonky pelvis. He bashed me around a bit and told me to go back gradually, starting at 60%, moving up 10% per week. Impatient as I am, I also want to be able to progress and sleep, so I'm sticking to it. Bench press is not part of the problem so that's going in a bit harder.

The first session back was really good. the gym was dead quiet so i got lots of coaching and worked on my squat. I also found out my bench press position was crap. That's encouraging: if I'm doing well with a crap technique, I hope to go further.

Currently training at the gym Mon and Fri, doing some stuff at home - stretching, reps, work on the lats - during the week. I starting using a resistence band for training at home, liking it. And the old bullworker.

I've done my 60% week.
Squat (max 80) 45kg x lots
Deadlift (max 120) 75kg x numerous
Bench press 5x5x80kg and other stuff.
Rows.

Tonight I'll step up to 70% cautiously (55 squat, 82.5 dead).

At some point I need to start training my abysmal grip which is already letting me down.

Monday

Squats - reps up to 55kg. Back felt OK, technique is getting better.
Rows - 2 x 10 x 70kg, 2 x 5 x 80kg, 1 x 10 x 70
Bench - Warm ups, 5 x 5 x 80. 2 x 5 x 90. I need to repeat my 100 to check I'm still OK there.
Deadlift - 60kg x lots, stepped up weight to 85.

No 80% until next Monday.
You can see my training log if you're really bored: [url]www.veganfitness.net/viewtopic.php?f=8&t=16086&start=360[/url]
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Re: Starting lifts

Postby Konstantin » Sat Feb 25, 2012 10:48 pm

Sat 30 mins press ups - 427

Sunday
50 pull ups
50 chin ups

Monday - gym
70% week and I'm not rushing that.

Squats went up to 55kg
Deads 85kg
Benched up to 5x5x80kg
Row 3 x 10 x 70
1 x 5 x 80

(Midweek inactivity :oops: )

Friday
Squat 55kg x lots. Worked on technique and it felt good. I'm a lot happier with my squat these days and looking to progress slowly but surely.
Rows - 4 x 10x 70 and 1 x 5 x 80
Bench - wanted to repeat my 100kg Pb to check it wasn't a fluke.
5 x 80
3 x 90
1 x 100
1 x 105 :shock:
1 x 110 fail (but I'll be back)

Deads 85kg x numerous.

Sat

Tricept curls, worked up to 20.5 kg
Worked on lats and triceps with a band.

Next I have to include grip as my current one is abysmal and will let my deadlifts down. I'll buy a grip trainer online.
You can see my training log if you're really bored: [url]www.veganfitness.net/viewtopic.php?f=8&t=16086&start=360[/url]
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Re: Starting lifts

Postby Konstantin » Sat Mar 03, 2012 9:18 am

80% rehab week.
I bought a COC grip trainer #1, it hasn't arrived yet.

Monday
Squat
5 x 6 x 50
2x6x55
2x6x60
2x6x65

Row
6x10x60

bench
5x10x60
5x5x80

Deads up to 95kg

Wed
30 min Pup 451

Fri
Squat
8x40
9x50
10x55
7x60
7x65
2x8x65
Technique is feeling good now

Row (with trap bar)
4x10x60
5x70
10x60

BP with fat bar
9x60
6x70
6x6x82.5

Dead
5x60
5x70
5x80
5x85
5x90
5x95

Sat
30 min press up 453

Next week will be 90%: Squat 72.5, Dead 105.
You can see my training log if you're really bored: [url]www.veganfitness.net/viewtopic.php?f=8&t=16086&start=360[/url]
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Re: Starting lifts

Postby Konstantin » Sat Mar 17, 2012 2:09 pm

Sat 3rd

30 min press ups 453

Sun
50 pull ups
Tricep bar (lying)
16.5 kg 15, 15
20.5kg 15,15,11
50 chin ups
15 crouch jumps

Mon 5

Squat
10 x 40
3x5x70
Row
3x10x60
8x70
9x70
7x70

Bench
10x60
5x5x87.5
5x5x80

Dead
5x80
5x90
5x100
5x 102.5


Rest of week: cold bug, back started aching acgain (as did everywhere)

Tues 13
30 min press up 443

Thurs
captain of Crush (1) 3x10

Fri
Sq
6x6x60
3x70
2x70 - felt it in the back, stopped.

Row
10x60
10x70
4x5x75

bench
10x50
6x70
5x5x85
5x5x87.5 (missed 2 on middle set

Dead
5x80
5x100
5x110.

Sat
COC 3x10
50 chin ups
50 pull ups.
You can see my training log if you're really bored: [url]www.veganfitness.net/viewtopic.php?f=8&t=16086&start=360[/url]
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Re: Starting lifts

Postby baldy » Wed Mar 21, 2012 10:25 am

Image
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Re: Starting lifts

Postby Talyn » Wed Mar 21, 2012 12:37 pm

baldy wrote:Image



I was gonna say...

Your benching is very, very good considering how long you've been training. Maybe running is the secret to a good bench?
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Re: Starting lifts

Postby Konstantin » Thu Mar 22, 2012 11:16 am

Thanks fellas!

I love benching and feel it's going to go on and on. Shame my squats are shite! BP is currently 87.5% of 1.5 x Bw. Squat is 50% of 2 x bw. DL is only 60%.

Nope, running is not the key. I'm naturally stronger in upper body, I've done a lot of press ups in my life and a reasonable amount of low-weight upper body weights. No wonder I was never happy with my running stats!

Now the back is feeling OK I want to:
a) Get a programme
b) Move my DL/Squat PBs. No, sod that - ALL 3 pbs. I was thinking of doing 5x5 bench and maybe 5/3/1 on squat. Coach has a different plan for DL which he swears by.
You can see my training log if you're really bored: [url]www.veganfitness.net/viewtopic.php?f=8&t=16086&start=360[/url]
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Re: Starting lifts

Postby baldy » Thu Mar 22, 2012 11:21 am

I have always sucked at squats so can't tell you the answer. However I would say when looking at a program look for enough volume so you can work on your technique after all you are a beginner.
So if you do 5/31/ also do the 5x10 boring thing at the end to get your squatting groove.

Don't do some crazy high volume russian program like smolov, it will break you.
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Re: Starting lifts

Postby Talyn » Thu Mar 22, 2012 11:56 am

As someone who is a good squatter compared to my other lifts, I would not recommend 5/3/1 to you for squats and deadlifts at this stage of your training.

Something like Starting Strength, 3x5 on squats 2-3 times a week and 1x5 on deadlifts once/twice a week, would probably be more beneficial.

Heavy with progression, low volume, high frequency.
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Re: Starting lifts

Postby Euphoric » Thu Mar 22, 2012 11:57 am

baldy wrote:So if you do 5/31/ also do the 5x10 boring thing at the end to get your squatting groove.


That's the way :)

But first make sure you have a good technique
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Re: Starting lifts

Postby baldy » Thu Mar 22, 2012 12:13 pm

I would listen to Talyn actually.
"A wise man once said, "It's easier to buy smaller clothes, than to put on 5kg." ... Buzz
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Re: Starting lifts

Postby Konstantin » Thu Mar 22, 2012 12:24 pm

Thanks for all the opinions.

OK, I'll go with 3 x 5. At 80%-ish? I only manage twice a week (|Mon/Fri) so I may incorporate somw jumps or something on Wed.

I still think I'll give the coach a chance with his DL thing. It's basically reps go down 15, 12, 9, 6, 3 (or similar) while weights go up 50%, 60%, 70%, 80%, 90%. That's the principle, figures may be wrong.

Patience, patience. I've just managed to get out of the groove of trying for a Pb every week. :oops:
You can see my training log if you're really bored: [url]www.veganfitness.net/viewtopic.php?f=8&t=16086&start=360[/url]
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